What Happens When You Eat Too Much Oregano?
While a pinch of oregano on pizza or pasta is harmless, consuming large or medicinal quantities, particularly concentrated oregano oil, can lead to adverse health effects. The primary culprits are its potent compounds, carvacrol and thymol, which can become irritants in high doses. The key distinction lies between using the culinary herb and taking a powerful supplement.
Potential Side Effects of Excessive Oregano Intake:
- Gastrointestinal Upset: High doses can irritate the digestive tract, causing symptoms like nausea, vomiting, abdominal pain, diarrhea, and heartburn.
- Hormonal Disruption: Prolonged, high-dose use of oregano supplements has been shown to potentially interfere with steroid hormone activity. This may affect hormonal balance, especially in women, and could influence the effectiveness of certain medications.
- Blood Clotting Interference: Oregano has properties that can slow down blood clotting. This effect is a significant concern for individuals on blood-thinning medications and those scheduled for surgery.
- Lowered Blood Sugar: Oregano can decrease blood sugar levels. For people with diabetes, taking large amounts of oregano or its oil, especially alongside anti-diabetic medications, could cause blood sugar to drop too low (hypoglycemia).
- Allergic Reactions: Individuals with an allergy to plants in the mint family (Lamiaceae), which includes basil, sage, and lavender, may also be sensitive to oregano. Allergic reactions can manifest as rashes, itching, or, in severe cases, difficulty breathing.
- Toxicity: Highly concentrated oregano essential oil, if ingested undiluted or in large quantities, can be toxic and potentially lethal. It is crucial to distinguish between cooking oregano and essential oil.
The Difference Between Culinary Oregano and Oregano Oil
Understanding the form of oregano being consumed is vital for assessing risk. The safety profile changes dramatically between the dried leaves used in your spice rack and the highly concentrated oil sold as a supplement.
| Feature | Dried/Fresh Culinary Oregano | Oregano Oil/Supplement |
|---|---|---|
| Potency | Low concentration of active compounds. | Extremely concentrated source of active compounds like carvacrol and thymol. |
| Typical Use | Flavoring for food, sauces, and marinades. | Often used medicinally in capsules, drops, or diluted for topical application. |
| Safety in Large Doses | Generally safe. Mild stomach upset is the most common issue with large quantities. | Can be toxic or lethal if ingested in high, undiluted doses. |
| Side Effects | Rare, typically mild stomach upset. | Possible nausea, vomiting, headaches, dizziness, and serious drug interactions. |
| Drug Interactions | Unlikely to cause significant interactions due to low dosage. | Moderate interaction risk with anticoagulants and diabetic medications. |
Who Should Avoid High Doses of Oregano?
While the occasional culinary use of oregano is safe for almost everyone, certain populations and individuals with specific health conditions should exercise caution or avoid high-dose oregano supplements altogether.
At-Risk Groups:
- Pregnant or Breastfeeding Individuals: Large, medicinal quantities of oregano are considered unsafe during pregnancy due to the risk of miscarriage. The safety for breastfeeding is not well-established, so it's best to stick to culinary amounts.
- People with Bleeding Disorders: As oregano slows blood clotting, those with bleeding disorders or who are taking blood thinners should avoid high doses.
- Diabetics: Oregano can lower blood sugar, and when combined with diabetes medication, it can cause an unsafe drop in blood sugar levels.
- Individuals Allergic to Mint-Family Plants: Anyone with a known allergy to basil, sage, mint, or lavender should be cautious with oregano due to potential cross-reactivity.
- Surgery Patients: Stop using oregano supplements at least two weeks before any scheduled surgery to minimize the risk of increased bleeding.
- Anyone Taking Specific Supplements: The tannins in oregano can interfere with the absorption of iron, zinc, and copper. If taking these supplements, separate the doses by at least two hours.
The Importance of Dilution and Proper Dosage
For those who choose to use concentrated oregano oil for health purposes, strict adherence to a diluted, low-dose regimen is paramount. Pure, undiluted oregano oil can cause severe skin irritation, burning, and even internal tissue damage if ingested. Always mix it with a carrier oil, such as olive or coconut oil, and follow the manufacturer's directions. The lack of standardized research on medicinal dosages means careful, cautious use is the only safe approach. Consultation with a healthcare professional before beginning any new supplement is essential to ensure safety and avoid dangerous interactions.
Conclusion
In summary, consuming a lot of oregano, specifically in concentrated supplement or essential oil form, can be bad for you and is not recommended. While the herb is a flavorful and healthy addition to food, medicinal quantities carry serious risks, from gastrointestinal irritation to dangerous drug interactions. Pregnant women, people with diabetes, and those on blood thinners are particularly vulnerable and should avoid high doses. For most people, enjoying fresh or dried oregano in cooking is a safe way to benefit from its antioxidants and other healthful properties.
Here is a helpful guide from a trusted source on using essential oils safely.
Safe Oregano Consumption Practices
- Stick to Culinary Quantities: Enjoy oregano as a flavorful herb in your meals, not as a powerful therapeutic supplement.
- Dilute Oregano Oil: Never ingest or apply undiluted oregano essential oil. Always mix with a carrier oil if using topically.
- Consult a Professional: If you have health concerns or take other medications, speak with a doctor or dietitian before using oregano supplements.
- Identify Allergies: If you have an allergy to other mint-family plants, perform a patch test or avoid oregano supplements to prevent allergic reactions.
- Avoid During High-Risk Periods: Pregnant women, nursing mothers, and individuals before surgery should avoid medicinal doses of oregano.
